Wednesday 11/10/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

500-m Row

20 PVC Overhead Squats

20 Cuban Presses

10 Shoulder Rolls in bottom of Squat

250-m Row

20 PVC Back Squats

10 PVC Round-the-worlds

10 Behind-the-back PVC Lifts

100-m Row

1 min. Front-rack Stretch, each side

Flag Pole Stretch

Tricep Stretch Pull-down/up with PVC

Workout Prep

Warm-up (No Measure)

Review and Prep for Overhead Squats

2×10 reps with empty Barbell

2×5 reps – add load

2×3 reps – add load

2×3 reps – second set should be their workout load

RX: Metcon (4 Rounds for time)

What just happened?

500-m Row

7 Overhead Squats (155/105 lb.)

Rest 3 min.

4 rounds

* Dec. 2020

FIT: Metcon (4 Rounds for time)

What just happened?

500-m Row

9 OH Squats

Rest 3 min.

4 rounds